5/31/2017

A. Quadruped Walkout; 8 reps to full extension x 3 sets; rest 60 seconds 
done

B1 Single Arm Farmer Carry; 50'/arm x 3 sets; rest 30 seconds bw arms 
Used a 100lb kb

B2. Side Plank; 20 sec/side x 3 sets; rest 60 seconds 
Done

Didn't have the Crossover stuff in the gym, will do some in my apartment, did the following at the gym
C1. External Rotation to Sots Press; 8 reps x 3 sets, 1min rest
C2. Back to Wall Shoulder Ys; 8 reps x 3 sets, 1min rest
C3. Scap Pull-Ups; 8 reps x 3 sets, 1min rest


90 Sec Assault Bike @ 350 watts 
rest 90 seconds 
90 Sec Row @ 1:47/500m pace 
rest 90 seconds 
x2 sets 
+
60 Sec AB @ 425 watts 
rest 60 seconds 
60 Seconds Row @ 1:43/500m pace 
rest 60 seconds 
x4 sets 
+
30 Sec AB @ 525 watts 
rest 30 seconds 
30 Sec Row @ 1:38/500m pace 
rest 30 seconds 
x6 sets 

Made it through all of them at the prescribed wattages/paces

5/30/2017

A. Squat Snatch; 10 singles above 175#; rest as needed 
175 - 180 - 180 (f) - 180 - 180 - 180 - 180 - 180 - 180 - 180

B1. Wall Ball @ 30#; 40 reps x 3 sets; rest 20 seconds 
Split these into 25/15, for the first two sets I did a good job ensuring the breaks between the sets of 25 and 15 were quick (less than 25 seconds). The third round was very difficult and the rest between the set of 25/15 was significantly longer. I also had some trouble with maintaining the 'rest' between the wall balls and back squats. It never exceeded 40 seconds, but was greater than 20 seconds

B2. Back Squat; 5 reps x 3 sets; rest 3min (as heavy as you can with quality form) 
235lbs


6 Sets: 
7 Power Cleans @ 135# 
12 DB Deadlifts @ 50# each hand 
15 Cal Row 
rest 2min bw sets 
1:38-1:43 per round, with most rounds at 1:38, UB for the power cleans and DB deadlifts, ~1300 cals/hr on the row

5/24/2017

Scaled Regionals Workout
1200m Run
12 Rounds:
2 sHSPU + 2kHSPU
8 C2B
12 Air Squats

26:26
For rounds 1-9 I split the HSPU into sets of 2, then UB for rounds 10-12
On the C2B, I split them up into 4/4 until the last round (4/2/1/1 for that one)

Part 1 Part 2 
(There is some overlap in these videos, I had to cut the original into two separate ones in order to upload it to YouTube)

Went in this morning and got this done before class. Didn't have the time to do the push presses. Several 'could have/should have' scenarios with this, specifically on the HSPU. It was an acceptable performance, nothing more.

5/23/2017

A1. Elbow on Knee External Rotation w DB; 10-12 reps x 5sets; rest 30 sec 
A2. Shoulder Sleeper Stretch; 30sec/arm x 5 sets; rest 30 seconds 
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 5 sets; rest 30 sec 
A4. Kneeling German Hang Stretch; 60 sec x 5 sets; rest 30 sec 
+
Assault 90 Seconds @ 325 watts 
Assault 90 Seconds @ slow spin 
x5
+
Assault 60 Seconds @ 400 watts 
Assault 60 Seconds @ slow spin 
x7 
+
Assault 30 Seconds @ 500 watts 
Assault 30 Seconds @ slow spin 
x14

No issues today, got it all done as prescribed

5/22/2017

A. Squat Snatch; 10 singles above 170#; rest as needed 
175 - 175 - 175 - 175 - 175 (f) - 175 - 175 - 175 (f) - 175 - 175 - 175
I had some trouble counting and doing math today. There were 11 singles at 175 with 2 misses. I think the misses were largely due to positioning rather than inability to support the weight

B1. Wall Ball @ 30#; 35 reps x 3 sets; rest 20 seconds 
Split these up into 20/15 for each set. Last time, when I went UB, I didn't have much left for the AMRAPS
B2. Back Squat; 5 reps x 3 sets; rest 3min (as heavy as you can with quality form) 
225lbs for each set, definitely thought this was 235lbs until I started cleaning up my weights
+
6min AMRAP: 
12 Alt DB Snatch @ 50# (switch hands in air) 
9 DB Thrusters @ 50# 
3 Rounds, split the DB snatches into 6/6 and the DB thrusters into 5/4, had a much better/easier time switching hands on the snatches
rest 3min 
6min AMRAP: 
10 Cal Row 
30 Double Unders 
4 Rounds + 10 Cals, row was around 1250-1300 cals/hr, one mistake on the dubs in round 3, rest were UB
rest 3min 
6min AMRAP: 
12 UB Wall Balls 
9 Barbell Deadlifts @ 225# 
3 Rounds + 12 WB, UB WB, split the deadlifts up into 5/4. Rest breaks between WB and the first 5 deadlifts, the breaks between the remaining deadlifts and moving back into the WB were a bit too long
rest 3min 
6min AMRAP: 
Assault 7 Cals 
7 Burpees 
4 Rounds, ~350 watt average on the bike

5/20/2017

A. Split Jerk; 13 reps @ 185#; rest as needed but ensure each rep is perfect
No issues with the split jerks today. Both foot and shoulder positioning felt great

B. Strict HSPUs; 3 UB on the 45 seconds for 20 sets (if you fail as set, rest 2min and start back) 
Had to stop after 8 sets, then again at sets #11, 14, 16, and 18. I either failed the first rep following the sets listed, or the last rep of the set listed felt like it took a minute to complete


6 Sets: 
1 Legless + 1 Regular Rope Climb
9 Hand Release Push-ups 
7 Strict Pull-ups 
5 Strict Ring Dips
Kept the pullups and ring dips unbroken and finished the pushups in one set each round

5/19/2017

A1. Squat Clean; 5 for time @ 175# x 5 sets; rest 30 seconds 

Singles for each round, ~:40/~:50/~1min/~1:10/~1:15

A2. Thrusters; 15 UB @ 100# x 5 sets; rest 30 seconds 

UB for each set
A3. Assault Bike 2min @ 225 watts x 5 sets; rest 0 sec (go directly back into A1) 

Done. There were some extended rest times in the later sets. But this is the first time I've been able to get close to completing a sequence like this, and I'm pretty sure this is like the 4th time you've programmed it
+
Assault 15min @ easy pace 
Row 15min @ easy pace 
It rained today, so no running, just bike and row

5/17/2017

A. Push Press; 2.2 x 5 sets; rest 30 sec; rest 3min 
200lbs used for each set

B. Strict Muscle Ups; 2-3 reps x 5 sets; rest 2min
Done

Assault Bike 4min (increase pace each min 200-250-300-350) 
into: 
7min AMRAP: 
2 Strict HSPUs + 4 K HSPUs 
4 Bar Muscle Ups 
4 Rounds
Rounds 1,2,3 were split up into 2sHSPU/4kHSPU and 2/2 on the bar MU. The last round I went UB on the bar MU

Assault Bike 4min (increase pace each min 200-250-300-350) 
into: 
7min AMRAP: 
7 STOH @ 115# 
7 C2B Pull-ups 
5 Rounds
I tore open a spot on my left hand as I finished the 5th round and decided to stop (and clean up the blood). Prior to that, I had gone UB on the S2OH and then 4/3 on the C2B. The plan was to go UB on both movements for the 6th round and see if I could get back to the S2OH

5/16/2017

A1. Elbow on Knee External Rotation w DB; 10-12 reps x 4 sets; rest 30 sec 
A2. Banded Internal Rotation Shoulder Stretch; 1min/side 
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 4 sets; rest 30 sec 
A4. Kneeling German Hang Stretch; 60 sec x 4 sets; rest 30 sec 
+
Assault 90 Seconds @ 325 watts 
Assault 90 Seconds @ slow spin 
x4
+
Assault 60 Seconds @ 400 watts 
Assault 60 Seconds @ slow spin 
x6 
+
Assault 30 Seconds @ 500 watts 
Assault 30 Seconds @ slow spin 
x12

Completed all of it, didn't have any issues with the wattages on the bike

5/15/2017

A. Squat Snatch; 10 singles above 165#; rest as needed 

No misses, but some weird footwork/leg movement was going on. It looked like my right leg was reaching extension before my left. Despite that, shoulder positioning and strength felt very good. For the first time in quite a while, the pull from the ground didn't feel like it was a 405lb deadlift

165 - 165 - 165 - 165 - 165 - 165 - 165 - 165 - 165 - 165

B1. Wall Ball @ 30#; 30 reps x 3 sets; rest 20 seconds 

Did these unbroken, and it broke me. I had nothing left for the AMRAPs
B2. Back Squat; 5 reps x 3 sets; rest 3min (as heavy as you can with quality form) 

235lbs

+
5min AMRAP: 
12 Alt DB Snatch @ 50# (switch hands in air) 
9 DB Thrusters @ 50# 

2 Rounds + 4 DB Thrusters

I had some trouble in switching the dumbbell mid air, and the DB thrusters are particularly tough for me.
rest 3min 

5min AMRAP: 
10 Cal Row 
30 Double Unders 

4 Rounds, Row was around 1300 cals/hr, last two rounds of dubs were unbroken, had some hiccups on the first 2

rest 3min 

5min AMRAP: 
12 UB Wall Balls 
9 Barbell Deadlifts @ 225# 

3 Rounds

Split the deadlifts into 3s, in an attempt to keep myself moving, but by this point I had nothing left and moving in general was a struggle

rest 3min 

5min AMRAP: 
Assault 7 Cals 
7 Burpees 

3 Rounds

Bike wattage was around 330, again, nothing left at this point

5/13/2017

A. Tall Jerk; 3 reps x 3 sets; rest 2min (again, use this as a warm-up - stay light and focus on quality catch and foot position) 
95lbs

B. Split Jerk; 5 singles @ moderate load; rest 2min (build from last week) 
205 - 225 - 225 - 225 - 225
Shoulder positioning, stability, strength all felt good. Foot work on the last two wasn't perfect but this was a much better day than last saturday

C. Strict HSPUs; 3 UB on the 45 seconds for 15 sets (if you fail as set, rest 2min and start back) 
These didn't go well. I made it through 15 reps without a problem, then had to stop after every 6 reps. The last two reps of those 2 reps were very, very slow.

C1. Ring Dips; 10 reps + 8 Sec support hold on last rep x 5 sets; rest 1min 
C2. Strict C2B Pull-ups; 10 reps + 12 Sec bent arm hold on last rep x 5 sets; rest 2min

Stopped after C1 and C2. I had to break up the reps in each set. I found myself not concentrating much and taking too long between these small breaks

5/12/2017

A1. Squat Clean; 5 for time @ 175# x 4 sets; rest 30 seconds
A2. Thrusters; 15 UB @ 100# x 4 sets; rest 30 seconds
A3. Assault Bike 2min @ 225 watts x 4 sets; rest 0 sec (go directly back into A1) 

'rest' periods were the time it took me to change the plates (about 30 seconds)

I went with singles on the cleans, the first round took about 30 seconds. After that I was in another world and trying not to die, so I have no idea how long they took. But, I tried to be quick about it. Unbroken thrusters, and kept the wattage on the bike as prescribed. This is soul crushing 

Assault 15min @ easy pace 
Row 15min @ easy pace 

Bike: 178 watt average, 52 RPM average, 114 cals, 137 average HR

Row: 3304 total meters, 2:16/500m pace, 135 average HR

5/10/2017

A. Push Press; 2.2 x 4 sets; rest 30 sec; rest 3min
200lbs for each set
 
B. Strict Muscle Ups; 3 reps x 4 sets; rest 2min 
UB for each set


Assault Bike 4min (increase pace each min 200-250-300-350) 
30 Sec OH Barbell Carry @ 155# 
into: 
5min AMRAP: 
6 Strict HSPUs 
4 Bar Muscle Ups 
1 + 5 sHSPU
lol @ sHSPU, had to do singles and each rep was very slow and very difficult
split the bar MU into 2s


Assault Bike 4min (increase pace each min 200-250-300-350) 
30 Sec OH Barbell Carry @ 155# 
into: 
5min AMRAP: 
7 STOH @ 115# 
7 C2B Pull-ups 
5 + 2 S2OH
4/3 for each movement on the first round, UB S2OH after that while sticking with 4/3 on the C2B

5/9/2017

A1. Elbow on Knee External Rotation w DB; 10-12 reps x 3 sets; rest 30 sec 
A2. Banded Internal Rotation Shoulder Stretch; 1min/side 
A3. Bent over Thumbs down DB reverse flys; 10-12 reps x 3 sets; rest 30 sec 
A4. Kneeling German Hang Stretch; 60 sec x 3 sets; rest 30 sec 

A1-4 done

10min Max Cal Assault 
147 cals, 337 watt average, Average HR = 167, Max HR = 178, 4 total miles biked

If I have done this before, I don't remember it. Stayed around the average wattage until the last 1:30, then I tried to build as high as I could. 150+, maybe getting close to 160 is possible. If this is programmed in the future I will definitely be more aggressive on this

5/8/2017

A. 10min EMOM - 3 Squat Snatches

Stuck with 115lbs and went touch and go on these. I only missed one and it was because I let the bar get way, way out in front of me as I was cycling it. Any heavier and I'm pretty sure this would not have gone well. I did a few (3) singles at 135 after this just for the hell of it, didn't miss any

4 Rounds
6 MU
9 Box Jumps - 24"
12 Cal Row
24 WB w/ 30lb ball

18:16
Not happy with how this went. Split times were 3:28/7:54/13:06/18:16. Pretty disappointed with the inconsistencies in times. I had to sub bar MU and split them into 3/3 for the first and third rounds, while rounds 2 and 4 were split into 2s. The row was around 1300 cals/hr, and the wall balls were split up into 8s. The past few training sessions haven't gone well, and I've been pretty disappointed with how inconsistent the times for the workouts have been.

5/6/2017

A. Tall Jerk; 3 reps x 3 sets; rest 2min

Used 95lbs, these felt great 
B. Split Jerk; 5 singles @ moderate load; rest 2min 

This did not go well. I seem to have forgotten how to perform a split jerk. I stuck with 185 for 3 and 205 for 3, all 6 were gross

C. Banded HSPUs; 2 reps x 10 sets; rest to recovery so contraction speed is fast 

We don't have a band I'm strong enough with HSPU to use. I tried with a few different kinds but that did not go well. Instead:

2 sHSPU every :45, accumulate 30 reps
C1. Ring Dips; 10 reps x 4 sets; rest 1min 

C2. Strict C2B Pull-ups; 10 reps x 4 sets; rest 2min 

Eliminated the hold on these, and had to break up the C2B but that usually what I do with those anyway.

D1. 3x10 Ring Push Ups, AMRAP on the last set, 1:00 rest

D2. 3x10 Ring Row, AMRAP on the last set, 2:00 rest

D1 and D2 are different than what you sent, got 21 and 17 respectively on the last sets

5/5/2017

Squat Clean Ladder:
10 @ 135#
8 @ 155#
6 @ 185#
4 @ 205#
2 @ 225#
directly into:
150 Wall Balls for Time 

Finished the ladder at 8:02, finished the wall balls at 18:45

Went with singles on the clean ladder and changed the weights myself. On the wall balls I went with 10s until the last 20 and did those UB. Not too happy about this effort today, but considering it was exam week I'll accept this as a thing I did today. I definitely think this could (and should) be much quicker under different circumstances

5/3/2017

21-15-9: 
TTB 
HSPUs 
Burpees 
C2B 

15:07
I tried to video this, and when I went to watch the video after the workout I found that 2ish minutes in it became a slomo video.

I split the T2B into 3s for each round. The HSPU were split into 6/5/5/5 for the round of 21, 6/4/3/2 for the round of 15, then 5/4 for the round of 9. As for the C2B they were split into 3s for the rounds of 21 and 15, then 6/3 for the round of 9. The goal in splitting the T2B and C2B into 3s was to keep moving. However, for the few minutes of the video that weren't slomo, I noticed that rep 2 of each set of 3 of T2B wouldn't count as a rep. I'm not sure why it was specifically this rep, but the next one was corrected. I'm not sure if that's the case for the round of 15 or 9 but I'll assume so. I tried to keep a steady pace on the burpees, but those aren't exactly my favorite

5/2/2017

Assault Bike 5min @ 250 watts
rest 1min
Assault Bike 5min @ 300 watts
rest 1min
Assault Bike 5min @ 350 watts
rest 1min
Assault Bike 5min @ 400 watts 

Made it through the first 3 intervals without an issue. Stopped twice during the last one, total time at the prescribed wattage was 4:25

5/1/2017

5 Sets: 
Assault 15 Seconds @ 900 watts 
rest 45 seconds 
7 Thrusters @ 145# AFAP 
rest 90 seconds 
UB for each set of thrusters

+
5 Sets: 
Assault 15 Seconds @ 950 watts 
rest 45 seconds 
5 UB Squat Cleans @ 180# 
rest 90 seconds 
UB